Become a "detached witness" to all sensory input—and see what you discover.

Examine every part of your body, while allowing tension to soften and dissolve.

Don't recall; don't imagine; don't think; don't examine; don't control; rest.

Recognize the gap between thoughts—and let yourself rest in "silence and space."

Open to a shifting soundscape, and notice the silence that underlies it.

Turn attention inward to observe the nature, origin, and dissolution of thought.

“Recognize your awareness. Choose the state of presence. Continue with confidence.”

Discover an inner source of peace and balance, amid the flux of life.

Cultivate feelings of connection by extending goodwill to yourself and others.